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BEST  four exercises for back pain

BEST    EXERCISES   FOR   BACK  PAIN 


THERE  ARE  FOUR   BEST  EXERCISES   FOR  BACK  PAIN

1  CAT  AND  CAMEL EXERCISE :-
It  is  best  exercises  for  back  pain .It improves  the  mobility  of spine  it  activates the  back  muscles. 

PROCEDURE:- 

  • Lie  in  prone  lying  position  .
  • Make   a  tabletop  position   with  shoulder  over  wrist  and  Hip  over  knees.
  • Distribute  weight  equally   through   hands and legs.
  • Point  fingertips  to  top of  mat.
  • Place  shine and knees  hip width  apart .
  • Center  your   head  in  a neutral  position.
  • FOR  COW  OR  CAMEL  POSE:- 
  • Inhale  and  drop  your  belly  towards   mat  .
  • Lift  your  chin and  chest  and try to see  the  ceiling.

     FOR  CAT  POSE:-
  • Exhale and   drow your  belly  to spine  and  round   your  back  towards  the  ceiling  .
  • Drop your  head  towards   floor  and  try to  see your   knees. 
DURATION:-Repeat  15  to  20 times .
                        Perform   2to 3 times in a day.

PRECAUTIONS :- 
Wrist  and  shoulder  pain patient .
Knee  pain patient .
Pregnant  women. 

2.  COBRA  POSE  OR  BHUJANGASAN:-
It  is also an important  and beneficial  pose  for  back  patients. 
It  strength  the  core  muscles  ,scapular  and  back  muscles.  
It  nurishes  the  internal  organs also.
It best pose  for  decrease belly  fat.

PROCEDURE:-  
     •Lie  in prone  lying  position.
      •Place palm  under  shoulder. 
  • Thigh  ,leg  and  back  of foot  should  rest on  ground. 
  • Push the ground  and lift the chest.
  • Arch  the  back  until  the  arms  are  strengthen. And   try to  see  the  ceiling. 
PRECAUTIONS :- Pregrant  women  should avoid  this.
                                  Patient  with recent  abdominal  surgery  should avorder this.

DURATION:-Repeat 10  to 15 time  in one session .
                          Repeat  2 to 3 times in a day.

3  BRIDGING  EXERCISE :-   
It  is most beneficial  exercises  not only for  back  pain but  also for hip  pain ,core stability  and  also  for balance.

PROCEDURE :-  
  • Lie  down  with  back  .
  • Keep knee  in  full  flexion .
  • Keep  both  hands  slight apart from  buttocks  on  ground .
  • Keep foot  flat on  ground. 
  • Lift  the  hip off from floor  toward  ceiling.
  • Hold  the  position for 20  to 30  second. 
REPEAT  the  exercise  for 10 to 15 times .
Repeat  it for  2 to 3 times in a day
PRECAUTIONS :- 1.  In  last stage  of  pregnancy  .
                             2.   Any recent   history  of   abdominal  surgery.
3. Any  injury  to hip knee  and ankle

4  SUPINE  TWIST  STRETCH :-
It  is also  an  important  exercise   it  stretches  the back muscles   so important  for pain relief. 

PROCEDURE :-


  • Lie  on  back   with  knees  bent  and  feet  flat   on ground. 
  • Keep  back  flat  on   floor.
  • Keep  both hands  under head.
  • Rotate  hip  to left  lowering   legs  down to  floor   until   a  gentle  stretch   is felt.
  • Rotate the  neck  in opposit  side.
  • Hold  the  position  for  15 to 20  seconds. 
  • Perform this  also  for opposite  side.
  • REPEAT  This  for 10 to  20  times.

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